Barbell Front Delt Raise

Differentiation: Mechanics

This variation of a Front Raise is unique from other front raise exercises. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution | that allows you to work your middle deltoids | as well as your front deltoids. This exercise may seem similar to the Barbell Front Raise, where you keep your arms straight, but it differs slightly. When performing this exercise - Front Delt Barbell Raises - | you bend your arms at the elbows as you raise the barbell upwards. Bending your arms allows your middle deltoids to work just as hard | as your front deltoids. Working these muscles increases the strength and size of both muscles.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand behind the loaded bar running across your ankles.

6) ...with feet shoulder-width apart.

7) Bend down to grasp the bar with your hands hip-width apart using an overhand grip.

8) Raise the bar to standing position.

9) Hold the bar at your waist.

10) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, inhale while flexing your front delts and lift the bar directly forward six inches, then arc upward

3) ...until the bar reaches chin-level.

4) Hold the bar at chin level for a count of one second.

5) Then, exhale while returning the bar to its starting position using a slow and controlled movement.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Don't swing your body in an effort to lift the weight.

Keep your elbows above your hands at all times, which will keep all of the pressure of the movement on your front delts, providing you with the maximum potential benefit.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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